Evening Edge
What’s For Dinner?
DEL.ICIO.US
“Oven-fried” Fish Sandwiches
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5:30 Challenge / 5 ingredients / 30 minutes
Sometimes getting kids to go for fish can be a challenge. But never underestimate the power of the bun and the word “fried” in the title of the dish, even if it’s mock as in this version of a “fried” fish sandwich.
Here meaty grouper gets a simple crusty cornmeal coating and is topped with tartar sauce to add flavor.
For adventurous eaters, add some pickled jalapeños, or for less adventuresome diners, add pickle chips or swap the tartar sauce for ketchup. -- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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1/2 cup yellow cornmeal
1/2 cup reduced-fat milk
4 (4-6 ounce) grouper or other white fish fillets
1/2 cup tartar sauce
4 hamburger buns, split and toasted
Instructions:
Preheat oven to 450 degrees.
Line a baking sheet with foil and coat with cooking spray.
Place cornmeal in a plate or shallow bowl and sprinkle generously with salt and pepper. Place milk in a separate shallow bowl.
Dip each fillet in milk and then dredge in cornmeal. Place fish on the baking sheet and spray with cooking spray. Bake for 10 minutes or until fish is done, turning once.
Meanwhile, spread 2 tablespoons of tartar sauce over cut sides of each bun. Place 1 fish fillet on bottom half of each bun and top with the remaining bun.
Line a baking sheet with foil and coat with cooking spray.
Place cornmeal in a plate or shallow bowl and sprinkle generously with salt and pepper. Place milk in a separate shallow bowl.
Dip each fillet in milk and then dredge in cornmeal. Place fish on the baking sheet and spray with cooking spray. Bake for 10 minutes or until fish is done, turning once.
Meanwhile, spread 2 tablespoons of tartar sauce over cut sides of each bun. Place 1 fish fillet on bottom half of each bun and top with the remaining bun.
Notes:
To make the meal: Coleslaw and tomato, cucumber and red onion salad
Nutrition:
Per serving: 521 calories (percent of calories from fat, 37), 42 grams protein, 38 grams carbohydrates, 2 grams fiber, 21 grams fat (4 grams saturated), 88 milligrams cholesterol, 551 milligrams sodium.
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